Healthy Living, May 2024

It was 10 months ago that I felt like I was heading toward “rock bottom.” Maybe not completely there, but on the way. I’d recently broken up a long-term relationship, stopped working, had a not great health diagnosis and was just lonely and bored. As an up to that point – mostly together 62-year-old – I knew what I was experiencing, and my head was telling me what I should do. It was just the rest of me that wasn’t listening.

It was becoming easy “not to”. Not to go out, not to see friends, not to call family. Days became weeks and weeks became months and then it was August. One day I went for a walk. Not a long one, just 30 minutes. It was a nice day, the sun was shining, I went at my own pace. Nothing spectacular, just a

walk. Later that day, I actually felt good, a bit lighter. I thought, “I can do this a few times a week.” So I did and stuck with it for the month. One small step for womankind.

Sometime during the month I saw Silver Threads “Try it Free Week” information. I ignored it. Then I saw it again and got to thinking, “maybe there could be something for me.”

Once I got over my horror that I was going to go to a “Seniors Centre” I signed up for a Functional Fitness class. I put on my best moth eaten, coffee-stained leggings and off I went.

I must admit, I got over my horror pretty fast. The class ranged from probably 55- to 85-year-olds, and most were dressed as stylish as I. We did some exercises in chairs,

with some standing, there was light music and an easy-going atmosphere. I thought, “I can do this once a week.”

Flash forward 10 months. I still walk but have found that going twice a week to Functional Fitness has done a world of good for me. I do feel better physically, my blood pressure has improved, I have better sleep and less pain. The unexpected thing that has happened, is the connections I have made. Many of us stay after class to add more coffee stains to our leggings and to chat and share stories. We make plans together, we have watched movies, attended presentations at Silver Threads and have gone out together for dinner (early bird specials because we are “seniors”) and gone shopping, (thrifting because we are on a “fixed income”).

If you had told me last summer that joining Silver Threads – a seniors centre – would be the thing that helped me realign I don’t think I would have believed you.

But there you go! This is how I changed my life. I would recommend having a look at what Silver Threads offers and take that first step. Tell them Evelyn sent you.

Proactive Brain Health at Silver Threads Service

Many of us are looking to stay sharp and are proactive in improving our cognitive function. If you are ready to take crosswords

or Sudoko to the next level, we have a program for you. A new session of the popular program Memory PLUS (Practice, Laughter, Useful Strategies) will be starting Wednesday, May 22nd at the Saanich Centre. This weekly two hour program teaches participants about brain health and the science of how memory works. Each week will cover an important topic related to proactive brain health and participants will discuss important tips and strategies, connect with peers and try fun brain fitness activities. The group is led by a qualified facilitator, Louise Thauvette. Louise is social worker who has worked in social services, and brings

Gentle Yoga Saanich Centre

A floor-based class for strength, mobility, and balance.

Dates: Thursdays, May 23rd to June 27th

Time: 9:30am to 10:30am or 10:45am to 11:45am

Cost: 6/$54 members, $78 non-members

Leader: Tanya Roberts

Gentle Yoga Victoria Centre

A floor-based class for strength, mobility, and balance.

Dates: Mondays, May 27th to June 24th

Time: 1:00pm to 2:00pm

Cost: 5/$45 members, $65 non-members

Leader: Tanya Roberts

Dates: Tuesdays, May 21st to June 25th

Time: 10:00am to 11:00am

Cost: 6/$54 members, $78 non-members

Leader: Frances Weick

The Spring 2024 Program Guide is available at our Centres and on our website: www.silverthreads.ca

Qigong Victoria Centre An ancient Chinese moving meditation exercise that involves body movement, breathing and mental focus.

H

ow many women, especially moms, have you spoken to lately who feel fabulous - balanced, rested and ready to conquer the world? I’d guess the answer is somewhere between none and few. In my clinical practice, I treat hundreds of women each year and I hear the same concerns over and over – “I have no energy – I can’t sleep – I’m so stressed!” Hormone balance plays an integral part in all these health concerns and countless others.

As a naturopathic physician, I approach all health issues by looking at the person as a whole. When a woman comes into my practice with hormone concerns, I always start by addressing the foundation of health: diet, lifestyle and exercise. No single food or exercise will magically align hormones, but it’s all the little steps that add up.

Here are a few building blocks for

a healthy hormone balance that will help you feel better and have more energy.

STEP 1: Optimize Nutrition

Cleaning up your diet can bring the body back into a state of wellness.

By being mindful of your intake of certain foods and nutrients, your body can regulate its natural production of hormones, namely estrogen and progesterone. Here’s what to keep in mind:

• Ensure you’re getting enough protein. Lean, organic, grass-fed animal protein, free-range eggs, nuts and seeds and legumes and wild caught fish are some of the recommendations for my patients.

Adequate protein helps to balance blood sugars, provides energy for hormone production and healthy immune function.

• Include healthy fats, which help to reduce inflammation in the body.

Adequate intake of fats helps

improve mood and memory, ease PMS symptoms, and aid fertility. Healthy fats are also the building blocks for your hormones.

• Include supplements such as B-vitamins, magnesium, and vitamin D. These supplements help with sleep, supporting the stress response, and reducing inflammation.

STEP 2: Balance Blood Sugar

Balancing blood sugar levels is crucial in reversing insulin resistance. When you have insulin resistance, you often carry weight around your central abdomen, have intense sugar and carb cravings, have acne or thinning hair, and have difficulty losing weight. Balancing your blood sugars is especially important for PCOS (polycystic ovarian syndrome).

Ensuring you are consuming enough protein and reducing your intake of added refined sugars and simple carbohydrates will help to ease these symptoms.

STEP 3: Manage your stress

Since hormones are intricately connected, an imbalance in stress hormones can lead to changes in your cycle and overall wellbeing. Stress can impact your hormones in many ways, including increased menstrual pain, irregular cycles, PMS, infertility, exacerbated menopausal symptoms, and anxiety.

Stress can also lead to changes in sleep cycles. Getting a quality, deep restorative sleep every night is essential for hormone balance.

Reduce your stress by incorporating yoga, meditation, exercise, time in nature, and socializing with the people you love.

Supplements for stress reduction include: B vitamins, magnesium and adaptogenic herbs such as Rhodiola and Ashwagandha.

STEP 4: Test & Optimize Thyroid

Function Thyroid function can definitely impact hormone balance. When the thyroid is underactive, it can lead to heavier periods, longer cycles, infertility, difficulty losing weight, constipation, dry skin, fatigue, difficulty concentrating, and feeling cold. Every woman should be getting their thyroid tested every year in order to address these underlying issues. Make sure you ask your ND or MD to order a full thyroid panel which includes TSH, Free T4, Free T3 and thyroid antibodies.

STEP 5: Reduce Toxins & Support

Detox Pathways

Healthy hormone balance also depends on how well your liver and digestive system are functioning.

To help support liver detoxification pathways, include turmeric, cruciferous vegetables, such as broccoli, and supplements such as DIM, Indole-3-carbinol, calcium D-glucarate, and sulforaphane.

Consider a probiotic or integrate fermented foods to ensure a healthy microbiome.

To reduce toxins, minimize your exposure to chemicals. Be wary of phthalates in plastics and fragrances, bisphenol A in the plastic lining of canned foods and hard plastic toys, chemicals in nail polish, makeup, and beauty products, and parabens, the preservative in many shampoos, sunscreens, deodorants and toothpaste.

An excellent resource that I often recommend to my patients is the Environmental Working Group: www.ewg.org. Visit their site to find information about how you can clean up your home one small step at a time and minimize your exposure to many hormone disruptors.

I have seen such amazing results when a hormone-healthy diet and lifestyle are combined with key dietary supplements.

You don’t have to be super mom, but you can be balanced, rested and ready to conquer the world!